Madeleine Hull
Eating keto at Zaxby’s is entirely possible with a bit of menu savvy and customization. By focusing on high-fat, low-carb options, you can enjoy a satisfying meal while staying in ketosis. Start by opting for grilled chicken or wings without breading, as these are protein-rich and carb-free. Skip the buns and tortillas, and instead, ask for your sandwich or wrap fillings served in a bowl or on a bed of greens. Sides like the Cobb Salad (without croutons) or steamed broccoli are excellent choices, and don’t forget to ask for ranch or blue cheese dressing on the side. Avoid sugary sauces and opt for buffalo, hot, or BBQ sauce in moderation, as they’re lower in carbs. With these adjustments, you can indulge in Zaxby’s flavorful offerings while keeping your keto goals on track.
| Characteristics | Values |
|---|---|
| Choose Grilled Options | Opt for grilled chicken or Zalads (e.g., Grilled Chicken Zalad). |
| Skip Breaded Items | Avoid breaded chicken, sandwiches, and fried items. |
| Remove High-Carb Sides | Skip fries, Texas toast, and coleslaw (due to added sugar). |
| Low-Carb Sides | Choose steamed broccoli, side salad, or unsweetened iced tea. |
| Dressings | Use ranch, blue cheese, Caesar, or oil and vinegar (check for added sugar). |
| Sauces | Avoid sweet sauces like BBQ or honey mustard; opt for buffalo or hot sauce. |
| Drinks | Stick to water, unsweetened iced tea, or diet soda. |
| Customize Orders | Request no bun, bread, or high-carb toppings. |
| Keto-Friendly Menu Items | Grilled Chicken Cobb Zalad (no croutons), Wings (plain or buffalo sauce). |
| Avoid Hidden Carbs | Be cautious of marinades, breading, and sugary additives. |
| Portion Control | Watch portion sizes to stay within daily carb limits. |
| Check Nutritional Info | Use Zaxby’s nutritional guide to track carbs and macros. |
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What You'll Learn
Choose Grilled Chicken Options
When dining at Zaxby’s while following a keto diet, choosing grilled chicken options is one of the smartest strategies to stay on track. Grilled chicken is naturally low in carbs and high in protein, making it an ideal base for a keto-friendly meal. Start by opting for the Grilled Chicken Sandwich without the bun. This simple swap eliminates the high-carb bread, leaving you with a flavorful chicken breast seasoned to perfection. Pair it with a side of Zaxby’s steamed broccoli or a side salad (without croutons) dressed in oil and vinegar or a sugar-free ranch for a complete, satisfying meal.
Another excellent choice is the Grilled Chicken Zalad, which combines grilled chicken with mixed greens, cheeses, and other low-carb veggies. Be sure to skip the high-carb additions like croutons, corn, or dried cranberries, and ask for the dressing on the side. Opt for olive oil, vinegar, or a sugar-free dressing to keep the meal keto-compliant. This option is not only filling but also packed with nutrients, making it a great choice for those prioritizing health while eating out.
If you’re in the mood for something heartier, consider the Grilled Chicken Fingerz. These are grilled instead of fried, significantly reducing the carb count. Enjoy them plain or with a side of Bacon Ranch Sauce or Spicy Ranch Sauce, both of which are relatively low in carbs. Pair the grilled fingerz with a side of cheese dip and celery sticks for a creamy, crunchy, and keto-friendly combination. Just be mindful of portion sizes with the sauces and dips to keep your macros in check.
For a simpler, no-fuss option, the Grilled Chicken Plate is a straightforward choice. It typically includes a grilled chicken breast served with your choice of two sides. Opt for steamed broccoli, a side salad, or green beans (if available) to keep the meal low-carb. Avoid sides like fries, Texas toast, or coleslaw, as these can quickly add unwanted carbs. This plate is versatile and allows you to customize your meal to fit your keto needs perfectly.
Lastly, don’t forget to customize your order to fit your keto goals. Always ask for any sauces or dressings on the side, and double-check the ingredients to ensure there are no hidden sugars or carbs. Zaxby’s staff is usually accommodating to special requests, so don’t hesitate to ask for modifications. By focusing on grilled chicken options and making mindful side and sauce choices, you can enjoy a delicious, keto-friendly meal at Zaxby’s without compromising your diet.
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Skip High-Carb Sauces & Dressings
When dining at Zaxby’s while following a keto diet, one of the most critical steps is to skip high-carb sauces and dressings. These condiments are often loaded with sugar and unhealthy additives, which can easily derail your carb count for the day. For example, Zaxby’s popular sauces like the Kansas City BBQ, Honey Mustard, and Ranch dressings contain significant amounts of sugar and carbohydrates. A single serving of these sauces can add 10–20 grams of carbs or more, which quickly eats into your daily keto limit. To stay on track, it’s best to avoid these altogether or use them extremely sparingly.
Instead of high-carb options, opt for low-carb or no-carb alternatives that Zaxby’s offers. For instance, the Zaxby’s Buffalo Sauce or the Hot Honey Mustard are better choices, as they tend to have fewer carbs compared to their counterparts. Even better, ask for plain olive oil, vinegar, or lemon wedges to flavor your meal. These options add minimal carbs and allow you to control the taste without compromising your keto goals. Always check the nutritional information or ask the staff for guidance if you’re unsure about a sauce’s carb content.
Another strategy is to order your meal without any sauce or dressing and bring your own keto-friendly condiments. Many keto dieters carry small packets of mustard, mayonnaise, or sugar-free salad dressings to customize their meals. This way, you have complete control over the ingredients and can avoid hidden sugars or carbs. Zaxby’s is generally accommodating with special requests, so don’t hesitate to ask for your meal to be served dry or with sauces on the side.
Salads can be a great keto-friendly option at Zaxby’s, but be cautious with the dressings. Even seemingly healthy choices like vinaigrettes can contain added sugars. Always request the dressing on the side and use it sparingly, or skip it entirely and use olive oil and vinegar instead. The Cobb Salad or the House Salad without croutons can be excellent choices, but only if you avoid the high-carb dressings that often accompany them.
Finally, read the menu carefully and familiarize yourself with the carb content of Zaxby’s sauces and dressings before ordering. Many restaurants, including Zaxby’s, provide nutritional information online, which can help you make informed decisions. By skipping high-carb sauces and dressings, you’ll not only stay within your keto macros but also reduce your intake of processed ingredients, making your meal healthier overall. Remember, the key to keto success at Zaxby’s is mindfulness and preparation when it comes to condiments.
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Opt for Low-Carb Sides
When dining at Zaxby’s while following a keto diet, one of the most effective strategies is to opt for low-carb sides. Zaxby’s is known for its fried chicken and high-carb sides like crinkle fries and Texas toast, which are not keto-friendly. Instead, focus on sides that align with your low-carb goals. For example, the Zaxby’s Side Salad is an excellent choice. It’s a simple mix of fresh greens and can be paired with a keto-friendly dressing like Ranch, Blue Cheese, or Caesar. Just be sure to skip the croutons or other high-carb toppings that may come with it.
Another great low-carb side option at Zaxby’s is the Steamed Broccoli. It’s plain, nutritious, and naturally low in carbs, making it a perfect keto-friendly choice. You can ask for butter or a side of Ranch dressing to add flavor without significantly increasing the carb count. If you’re looking for something more substantial, consider ordering an extra Cobb Salad as your side. While it’s typically a full meal, you can customize it by removing high-carb ingredients like corn or carrots and enjoy it as a hearty, low-carb side dish.
For those who crave something creamy and satisfying, the Bacon Ranch Salad (without croutons) can double as a side. The combination of bacon, cheese, and Ranch dressing is keto-approved and adds a flavorful contrast to your meal. Just be mindful of the portion size, as even low-carb sides can add up in calories. If you’re ordering a meal that already includes a side, don’t hesitate to swap out the fries or Texas toast for one of these low-carb alternatives.
Lastly, don’t overlook the simplicity of coleslaw as a keto-friendly side. While it does contain a small amount of sugar from the dressing, the carb count is relatively low compared to other options. Just be sure to check the nutritional information to ensure it fits within your daily macros. By choosing these low-carb sides, you can enjoy a satisfying meal at Zaxby’s without derailing your keto diet. Always remember to customize your order to fit your specific dietary needs and don’t be afraid to ask for modifications.
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Avoid Breaded or Fried Items
When dining at Zaxby’s while following a keto diet, one of the most critical rules is to avoid breaded or fried items. These menu options are typically coated in carb-heavy breading and cooked in inflammatory oils, making them incompatible with keto’s low-carb, high-fat principles. Breaded items like the Traditional Wings or Chicken Finger Plate are loaded with unnecessary carbs that can quickly kick you out of ketosis. Instead, focus on grilled or unbreaded protein options that align with your dietary goals.
Fried foods, such as the Fried Pickles or Zalads topped with crispy chicken, should also be off-limits. Even though fried foods might seem tempting, the batter and cooking method add significant carbs and unhealthy fats. For example, a single order of fried pickles can contain upwards of 20g of carbs, which is a substantial portion of your daily keto limit. Opting for non-breaded, grilled alternatives ensures you stay within your macros while still enjoying a satisfying meal.
If you’re craving chicken, go for the Grilled Chicken Sandwich but remove the bun. This simple modification eliminates the carb-heavy bread while allowing you to enjoy the flavorful grilled chicken. Pair it with a side of steamed vegetables or a side salad without croutons for a well-rounded keto meal. Remember, the goal is to prioritize protein and healthy fats while minimizing carbs, and avoiding breaded or fried items is a key step in achieving this.
Another smart strategy is to customize your order to fit keto guidelines. For instance, the Zaxby’s Zalad can be a great option if you skip the breaded chicken and opt for grilled chicken instead. Be sure to ask for no croutons and choose a low-carb dressing like the Oil and Vinegar or Blue Cheese. This way, you can enjoy a fresh, flavorful salad without the carb-laden extras. Always double-check with the staff to ensure your meal is prepared without breading or frying to stay on track.
Lastly, be mindful of hidden carbs in sauces and sides. Many dipping sauces at Zaxby’s, like the Kansas City BBQ or Honey Mustard, contain added sugars and carbs. Stick to keto-friendly options like the Ranch or Buffalo sauces, which are lower in carbs. By avoiding breaded or fried items and making thoughtful substitutions, you can enjoy a delicious keto-friendly meal at Zaxby’s without compromising your dietary goals.
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Customize Salads for Keto Macros
When customizing salads at Zaxby’s to fit your keto macros, the key is to focus on low-carb, high-fat, and moderate-protein options. Start by choosing a salad base that is naturally low in carbs, such as the Garden Salad or Cobb Salad, and skip the higher-carb options like the House Salad if they include ingredients like croutons or sugary dressings. The leafy greens in these salads are keto-friendly and provide a solid foundation for your meal. Always opt for grilled chicken or other protein sources instead of fried options, as fried foods are often breaded and higher in carbs. Grilled chicken is a perfect choice because it’s high in protein and low in carbs, aligning well with keto macros.
Next, customize your toppings to keep carbs low while boosting healthy fats. Add avocado for a dose of monounsaturated fats and fiber, which helps keep you full and satisfied. Include cheddar cheese or feta cheese for additional fat and flavor without adding carbs. Other keto-friendly toppings include bacon, hard-boiled eggs, and olives, all of which contribute to your fat intake while keeping carbs minimal. Avoid toppings like corn, tomatoes (in large quantities), or carrots, as these can add unnecessary carbs to your meal. Stick to non-starchy vegetables like cucumbers, spinach, or bell peppers to keep your salad keto-compliant.
Dressing selection is critical when customizing salads for keto macros. Most creamy dressings at Zaxby’s, like Ranch or Blue Cheese, are keto-friendly because they are low in carbs and high in fat. However, always ask for the dressing on the side so you can control the portion and avoid overdoing it. Avoid vinaigrettes or sweet dressings like French or Honey Mustard, as they often contain added sugars that can derail your keto goals. If you’re unsure about the carb content of a dressing, don’t hesitate to ask the staff for nutritional information or opt for olive oil and vinegar as a safe, low-carb alternative.
To further enhance your salad’s keto macros, consider adding extra protein or fat sources. For example, double up on the grilled chicken to increase your protein intake without adding carbs. You can also ask for extra bacon or cheese to boost your fat intake, which is essential for staying in ketosis. If you’re still hungry or need more fat, consider ordering a side of guacamole or a side salad with additional avocado or cheese. These additions ensure your meal is balanced and keeps you within your keto macro limits.
Finally, be mindful of portion sizes and hidden carbs. While customizing your salad, pay attention to the serving sizes of toppings like cheese or bacon, as even keto-friendly ingredients can add up in calories and macros if overconsumed. Always review Zaxby’s nutritional information online or via their app to ensure your customized salad aligns with your keto goals. By carefully selecting your base, protein, toppings, and dressing, you can enjoy a delicious, satisfying keto meal at Zaxby’s without compromising your macros.
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Frequently asked questions
Yes, you can eat keto at Zaxby's by choosing low-carb options like grilled chicken, salads without croutons, and zucchini fries, while avoiding breaded items, buns, and sugary sauces.
The best keto-friendly options include the Grilled Chicken Sandwich without the bun, the Cobb Salad with no croutons, Zucchini Fries, and wings without breading or sugary sauces.
Yes, Zaxby's wings can be keto-friendly if you order them unbreaded and avoid sugary sauces like Teriyaki or BBQ. Opt for Buffalo, Nuclear, or other low-carb sauces instead.
Absolutely! Order the Cobb Salad or House Salad without croutons, and choose a low-carb dressing like Ranch, Blue Cheese, or Oil and Vinegar. Skip the fried toppings.
Some Zaxby's sauces are keto-friendly, such as Ranch, Blue Cheese, and Buffalo. Avoid high-carb options like BBQ, Teriyaki, and Honey Mustard, as they contain added sugars.
